Mondays and Fridays, I lift and stretch, Tuesday, Wednesdays and Thursdays I do some bodyweight training (pullups, dips, pushups, neck raises, bridges, etc) and stretch.

I have found this to be an excellent training program, and you can do it with just about any machine in the gym, or just running or jumping rope (but be careful, all the sprinting can mess with your knees and ankles). If you alternate machines, it's a good way to keep it fresh and not get bored.

I hope this helps someone.

Tang Soo!

*Note: The word "work" refers to sprinting. Obviously you can't sprint full out for a minute and a half, but you should be trying to maintain between a 7-10 on the R.P.E. scale during the "work" intervals.